Body Fat Calculator
Discover your body composition with precision
Your result shows up here
Fill in the fields above. It recalculates as you type.
Take your results to the next level
Track your progress, log your workouts, and get personalized AI plans — all in your pocket.
- Free to start
- +50k active users
- Personalized AI
Understand Body Composition
What is Body Fat Percentage?
Body fat percentage is the proportion of your total weight that is composed of fat. It's a much more accurate indicator of health and fitness than just weight on the scale, as it differentiates between lean mass (muscles, bones, organs) and fat mass.
Navy Method
Uses neck, waist and hip measurements. ±3% accuracy
Visual Estimation
Compare with reference images. ±5% accuracy
Bioimpedance
Electric current measures resistance. ±4% accuracy
DEXA Scan
Gold standard, dual X-ray. ±1% accuracy
Body Fat Ranges
Men
Women
Benefits of Knowing Your Composition
Precise Goals
Set objectives based on composition, not just weight
Real Progress
See muscle gain even without scale changes
Metabolic Health
Visceral fat affects hormones and metabolism
Performance
Optimize relative strength and endurance
How to Measure Correctly
Neck
Just below the Adam's apple, parallel to the floor
Waist
Men: at navel | Women: narrowest part
Hip
Women: widest part of hips
When
Morning, fasting, after using bathroom
Risks by Range
- Loss of menstruation
- Weak immune system
- Chronic fatigue
- Bone loss
- Optimized health
- Good performance
- Balanced hormones
- Stable energy
- Type 2 diabetes
- Heart disease
- Hypertension
- Sleep apnea
Tips to Reduce Body Fat
Caloric Deficit
Consume 300-500 kcal below expenditure
Strength Training
Preserve muscle mass during cutting
High Protein
2g per kg of weight to maintain muscles
Strategic Cardio
HIIT 2-3x week, LISS on other days
Adequate Sleep
7-9 hours regulates hunger hormones
Hydration
3-4L per day accelerates metabolism
Complete Your Assessment
Use other tools for a complete analysis
More calculators
Free tools that work together.